Got Balance?

There are numerous reasons to participate in a fitness program. For some of us it may be to lose a few pounds and have more energy, while others may simply want better overall health. As a result, most of us follow a program that consists of a combination of strength training and cardiovascular conditioning. And justifiably so! There are many physical benefits to both and they should be a major part of every fitness routine. However, one important area that often gets overlooked is balance. Balance enables a person to maintain their center of gravity during movement and in stationary positions. This can be the case during a sporting event or in simple day to day activities. Also, improving balance can help increase joint stability, improve posture, and increase overall strength. And even better, it's easy to work into your existing routine! But before diving right in, there are three things we need to remember when training for better balance.

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Speed and Power Anyone?

Many of us enjoy watching athletes perform amazing physical feats. Whether it's Usain Bolt screaming down the track during the Olympic Games or Serena Williams hitting a rocket serve at Wimbledon, we can't help but marvel at their athleticism.

The fact is, many of us are athletes at heart. And we can use some of the training methods the pros use to improve our overall fitness.

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Suspension Training

Summer means kids at home, vacations and maybe increased travel for work. Combine that with the fading memory of your resolution to get fit, and it becomes challenging to find the drive and time to exercise on a regular basis.

It's time to get creative. Try a new fitness routine. Read full article.

For video clips of the exercises in this article click here.

Short On Time? Try a Full Body Workout!

Full-body exercises place an emphasis on multiple areas of the body during one exercise. They are being used more by fitness enthusiasts and are popular for a variety of reasons.

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Fitness can happen outside of the gym!

I've always encouraged my clients to find activities they enjoy and to gear their workout regimine towards improving recreational fitness. A study review published in Science Daily found significant health benefits for inactive individuals who started participating in soccer two times per week. Benefits included, a decrease in blood pressure, resting heart rate, and body fat percentage. It just goes to show that fitness can happen outside the walls of a health club!

Click here to see the full article.

Mama Said Knock You Out!

"M.S.K.Y.O"

Part 1
5 Rounds on Heavy Bag @ 3 minutes each with 1 minute rest b/w rounds.

Part 2
Flustercuff - 4 sets of 5 reps, with 20-40# dumbbells.

Cooldown/Stretch - 5 to 10 minutes

Cardiovascular Tips

Whether your a gym rat or just starting a program, these guidelines can help take your fitness to greater levels!

Click here to find out more...

"Champ"

Warmup - 5 minute light jog/brisk walk & 1 set of the following

- pushups w/rotation x 10
- alternating lunges x 10/leg
- med ball swings 6#-10# ball x 20
- med ball torso rotations 6#-10# ball x 15/side
- squat row x 20 reps
- 1 minute of light sparing on heavy bag

Workout - 25 minutes total (Includes Rest)

Part 1 - Do three rounds of the following with 1 minute rest after each round

1. Heavy Bag - for 1 minute
2. BB Deadlift/Row Combo - 40-50% of Deadlift 1RM, for 45 seconds w/15 second transition time to the next exercise
3. Ring Pushups - for 45 seconds w/15 second transition time
4. BB Squats - same weight as the deadlift/row combo, for 45 seconds w/15 second transition time.
5. Split Jumps - for 1 minute

Part 2 - Two 3 minute rounds on the heavy bag w/1 minute rest between rounds

Cooldown - Static/Passive Flexibility

Why?

Talk about tempting fate! How does this make someone functionally stronger in the real world? Unless this is an extreme way to build pain tolerance for blunt trauma, I don't see much of a reward compared to the risk...call me a pansy! I think I'll stick to single leg squats or BB squats on a BOSU perhaps. The BOSU was invented because of jackasses like this guy!

The line between being a puss and just plane stupid isn't quite that thin. See you the ER tough guy...or funeral!

Happy New Year...Get to Work!

Today's Workout: Metabolic and Strength Focus

10 minute Kettlebell Complex - Courtesy of Mountain Athlete

16 kg KB - Men or 35 lbs. Dumbbell
8 kg KG - Women or 15 lbs. Dumbbell

Perform each exercise for 1 minute and hold the KB the entire 10 minutes
- 1 arm swing (left arm)
- figure 8s
- 1 arm swing (right arm)
- figure 8s
- 1 arm clean to press (left arm)
- slasher to halo
- combo forward and reverse lunge (left leg, holding KB in right arm)
- 1 arm clean to press (right arm)
- slasher to halo
- combo forward and reverse lunge (right leg, holding KB in left arm)

Rest 2-3 minutes then complete the following circuit for 2 sets. Perform each exercise for 1 minute with 1 minute between exercises. After the 1st set rest for 2 minutes then complete the last set.

- pullups
- sandbag or bb squats - 100# men/60# women
- pushup w/alternating db row - 35# men/15-20# women
- alternating bb lunge - 100# men/60# women

Stretch/cooldown 5-10 minutes (after you pick your lungs up off the floor!)